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Christina Tom never learned how to swim as a child. At just 5 years old, she developed psoriasis — a chronic skin condition that causes redness and flakiness — and her parents wanted to spare her the embarrassment of being seen in a swimsuit. But now at age 50, all of that has changed. The Brooklyn resident decided to take swimming lessons seven years ago, and today she credits swimming as her savior from psoriatic arthritis pain, stiffness, and fatigue.

“I could never give up exercise,” Tom says. “Even when we had a really bad winter, I kept swimming. Just staying active is important.” Of all of her psoriatic arthritis symptoms, extreme fatigue tends to be the worst. She believes it’s her regular exercise routine that keeps her feeling well.

Walking is also part of her routine. “I live in the city, and I like to walk,” Tom says. “Sometimes the fastest way to get from one place to another is to walk.” She walks roughly two to three miles a week just running errands around town.

The Benefits of Exercise for Psoriatic Arthritis

Tom’s not the only person with psoriatic arthritis who benefits from a good workout. Exercise can help people with psoriatic arthritis both physically and emotionally, says Meera Reddy, MD, chief of rheumatology with Kaiser Permanente in Woodland Hills, Calif. “Not only does it help to maintain a healthy body weight, but it also strengthens the muscles and provides better support for the joints,” Dr. Reddy says. “Other benefits of exercise include improved mood, lower stress levels, lower pain levels, increased tolerance for pain, and improved sleep.”

Another reason exercise is essential for people with psoriatic arthritis: The disease can increase the risk of cardiovascular problems. In a study published in the October 2014 issue of the journal Clinical Rheumatology, researchers found that approximately 61 percent of people with psoriatic arthritis had high cholesterol levels, 60 percent were obese, 33 percent had high blood pressure levels, 14 percent had diabetes, and 9 percent had coronary heart disease. Exercise — especially heart-pumping exercise like running, walking, or biking — helps strengthen your heart. That’s why the American Heart Association recommends getting at least 30 minutes of exercise a day, five days a week.

How to Exercise With Psoriatic Arthritis

If you’re just beginning to exercise, start slowly, Reddy says. Start with just a few minutes a day a few days a week. Then go from there. “Listen to your body and let it guide you,” she says. “Although some pain is expected when you first start an exercise program or work out vigorously, if you feel excessive pain while doing a certain activity, stop and modify what you’re doing.”

To spare yourself from joint pain, avoid high-impact exercises at first. Reddy suggests low-impact aerobic exercises like walking, swimming, yoga, or riding a stationary bike. “Light weight training can also be added when you feel comfortable with what you’re doing,” she says.

Tom, who’s quite fit and is active every day, says she makes modifications when her body can’t handle a strenuous workout. “Even when I feel really tired, I keep up my regimen,” she says. “I’ll tell my trainer I’m not feeling 100 percent, but I’m going to do what I can do.” Tom also schedules rest days and says she’s good about listening to her body and giving it a break when she needs a day off.

Reddy agrees with Tom’s approach: “Even a little exercise, whenever you can manage to do it, is better than nothing.”

Taking On a Fitness Challenge

Before her 50th birthday, Tom says she wanted to test her body — and mind — by taking on a huge physical challenge. In August 2014, she participated in the Hong Kong Dragon Boat Festival race in New York City, where she was part of a 26-person team that competed in 250 and 500-meter races. “It was tough — training and preparing for it — but I had to see if I could do it,” she says, noting that she wasn’t going to let psoriatic arthritis sideline her from the personal challenge.

Although her team didn’t win the race, she says “it was exhilarating,” and she’s already planning to race again next year.

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